Recipes · Yemeni · Salads
Shafoot (Yemeni Fermented Flatbread Salad)
One serving has 150 kcal and 7 g protein, and at least a fifth of a woman's daily need of phosphorus (26%), riboflavin (25%), vitamin K (25%), vitamin C (24%) and cobalamin (21%). Ready in 15 minutes.
- Preparation: 15 min
- Makes: 1 serving (242 g)
- Difficulty: Easy
- Diets: Vegetarian
- Contains: dairy, gluten
Ingredients
- 60 g Injera
- 100 g Yogurt, plain
- 30 g Milk, whole
- 3 g Garlic, raw
- 5 g Cilantro, fresh
- 3 g Mint, fresh
- 30 g Cucumber, raw
- 5 g Chili peppers, green, raw
- 5 g Lemon juice
- 1 g Salt
Method
- Break the flatbread (lahoh, or the injera here) into small pieces in a serving bowl.
- Whisk the yogurt with the milk, crushed garlic, lemon juice and salt until pourable.
- Finely chop the cilantro, mint, cucumber and green chili and stir most of it into the yogurt sauce.
- Pour the yogurt sauce over the torn bread.
- Scatter with the rest of the herbs and chili and serve cold or at room temperature, as a light Yemeni salad-style dish.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 150 kcal | 7% |
| Carbohydrates | 21.1 g | |
| Water | 207 mL | |
| Fiber | 2.3 g | 8% |
| Protein | 6.7 g | 14% |
| Tryptophan | 0.04 g | |
| Threonine | 0.2 g | |
| Isoleucine | 0.26 g | |
| Leucine | 0.47 g | |
| Lysine | 0.42 g | |
| Methionine | 0.13 g | |
| Cystine | 0.04 g | |
| Phenylalanine | 0.26 g | |
| Tyrosine | 0.23 g | |
| Valine | 0.37 g | |
| Histidine | 0.12 g | |
| Fat | 4.8 g | |
| Monounsaturated | 1.3 g | |
| Polyunsaturated | 0.33 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.26 g | |
| Saturated | 2.8 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 16 mg | |
| Calcium | 182 mg | 18% |
| Copper | 0.15 mg | 17% |
| Iron | 1.3 mg | 7% |
| Magnesium | 50.2 mg | 16% |
| Manganese | 0.15 mg | 8% |
| Phosphorus | 184 mg | 26% |
| Potassium | 374 mg | 8% |
| Selenium | 6.3 µg | 11% |
| Sodium | 587 mg | |
| Zinc | 1.2 mg | 15% |
| Thiamin (vitamin B1) | 0.15 mg | 14% |
| Riboflavin (vitamin B2) | 0.27 mg | 25% |
| Niacin (vitamin B3) | 1 mg | 7% |
| Pantothenic acid (vitamin B5) | 0.64 mg | 13% |
| Pyridoxine (vitamin B6) | 0.15 mg | 12% |
| Folate (vitamin B9) | 36.5 µg | 9% |
| Cobalamin (vitamin B12) | 0.51 µg | 21% |
| Choline | 31.3 mg | 7% |
| Vitamin A | 68.2 µg | 10% |
| Vitamin C | 18.1 mg | 24% |
| Vitamin D (D2 + D3) | 17.3 IU | 3% |
| Vitamin E | 0.31 mg | 2% |
| Vitamin K | 22.5 µg | 25% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.3 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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